Cal Smart Sesame-Crusted Tilapia Bowls
with Veggies in Miso-Butter Sauce
Golden, sesame-crusted tilapia sits atop umami-rich, saucy veggies and rice in this calorie-smart meal.
Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount.
Ingredients: Tilapia fillets • Coleslaw mix (carrot, green cabbage, red cabbage) • Sweet bell pepper • Basmati rice • Soy sauce (water, wheat, soybeans, salt, hydrolyzed soya protein, sugars (sugar, glucose solids, molasses, corn syrup solids), seasoning agents, caramel colour, licorice extract, modified cornstarch, citric acid, sodium benzoate, sodium propionate, potassium sorbate, alcohol) (soy, sulphites, wheat) • Ginger garlic puree (garlic, water, ginger, soybean oil, spices, citric acid, xanthan gum, potassium sorbate) • Green onion • Sesame oil • Miso stock concentrate (sugars (maltodextrin, glucose), water, soybean, rice, salt, alcohol) (soy) • Sesame seeds.
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
300 g
Tilapia
(Contains Tilapia)
9 g
Sesame Seeds
(Contains Sesame May contain Soy, Sulphites, Tree nuts, Egg, Gluten, Milk, Mustard, Peanuts)
¾ cup
Basmati Rice
170 g
Coleslaw Cabbage Mix
1 unit(s)
Sweet Bell Pepper
2 tbsp
Soy Sauce
(Contains Soy, Sulphites, Wheat May contain Crustaceans, Egg, Fish, Gluten, Milk, Mustard, Sesame, Soy, Sulphites, Wheat)
2 tbsp
Ginger-Garlic Puree
(May contain Soy, Sulphites, Milk)
1 unit(s)
Miso Broth Concentrate
(Contains Soy May contain Crustaceans, Mustard, Sesame, Sulphites, Wheat, Gluten, Egg, Milk, Fish)
2 unit(s)
Green Onion
1 tbsp
Sesame Oil
(Contains Sesame May contain Wheat, Soy, Milk, Egg, Sulphites, Gluten, Crustaceans, Mustard, Fish)
Not included in your delivery
1 tbsp
Butter*
(Contains Milk)
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- Before starting, preheat the broiler to high.
- Wash and dry all produce.
- Using a strainer, rinse rice until water runs clear.
- To a medium pot, add 1 cup (2 cups) water and 1/4 tsp (1/2 tsp) salt. Cover and bring to a boil over high heat.
- Add rice to the boiling water, then reduce heat to low. Cover and cook for 12-14 min, until rice is tender and liquid is absorbed.
- Remove from heat. Set aside, still covered.
- Meanwhile, heat a large non-stick pan over medium-high. When hot add sesame seeds. Toast for 2-3 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn.)
- Transfer to a plate.
- Line a baking sheet with parchment paper.
- Core, then cut peppers into 1/4-inch pieces.
- Thinly slice green onions.
- Pat tilapia dry with paper towels. Season with salt and pepper.
- Reheat the same pan (from step 2) over medium heat.
- When hot, add half the sesame oil, then tilapia. Cook for 2-3 min per side, until golden.
- Transfer tilapia to the parchment-lined baking sheet. Sprinkle tilapia with toasted sesame seeds, pressing gently to adhere.
- Roast in the middle of the oven for 6-8 min, until golden and cooked through.**
- Meanwhile, in a small bowl, whisk together soy sauce, miso broth concentrate, 3 tbsp (6 tbsp) water and remaining sesame oil.
- Reheat pan over medium-high heat.
- Add coleslaw cabbage mix, peppers and 1 tbsp (2 tbsp) water. Cook for 3-4 min, stirring occasionally, until starting to soften and water is absorbed.
- Add ginger-garlic puree. Cook for 30 sec, until fragrant.
- Add sauce mixture. Cook for 2-3 min, stirring occasionally, until veggies are tender and sauce thickens slightly.
- Add 1 tbsp (2 tbsp) butter and green onions to the rice. Fluff with a fork and stir to combine,
- Divide rice between bowls.
- Top with veggies and fish. Drizzle any remaining sauce from the pan over top.